Triathlon Training Plan Generator
Create a personalized, periodized training plan for your next triathlon. From sprint to Ironman, get structured swim, bike, run, and brick workouts.
Dial In Your Training Zones
Know your exact training paces and power zones for more effective workouts:
How This Triathlon Plan Works
This generator creates a structured, periodized triathlon training plan based on proven coaching methodologies. Your plan balances swim, bike, and run training while including essential brick workouts to prepare you for race-day transitions.
Training Phases Explained
Base Phase
Build aerobic foundation across all three sports. Focus on technique, especially in swimming. Establish consistent training habits.
Build Phase
Increase training volume and introduce race-specific intensity. Sweet spot work on the bike, tempo runs, and longer swim sets.
Peak Phase
Maximum training load with race simulation workouts. Longer brick sessions, open water swims, and goal-pace work in each sport.
Taper Phase
Reduce volume while maintaining intensity. Allow your body to absorb training and arrive at race day fresh and ready.
Sport Distribution by Distance
| Distance | Swim | Bike | Run | Brick |
|---|---|---|---|---|
| Sprint | 20% | 40% | 30% | 10% |
| Olympic | 20% | 40% | 30% | 10% |
| 70.3 | 15% | 45% | 30% | 10% |
| Ironman | 12% | 50% | 28% | 10% |
Longer distances shift emphasis toward the bike, which comprises the largest portion of race time.
Understanding Brick Workouts
Brick workouts combine two disciplines back-to-back, typically bike followed by run. They're essential for:
- Practicing transitions (T2)
- Adapting to running on tired legs
- Building mental toughness for race day
- Dialing in nutrition strategy
RPE (Rate of Perceived Exertion) Guide
This plan uses RPE to guide workout intensity. It's a simple 1-10 scale based on how hard the effort feels: